If you’re looking to add more intensity to your walks or runs, learning how to make your treadmill incline is a great next step. Using the incline feature can help you burn more calories, build strength, and simulate outdoor terrain, making your workouts much more effective.
How to Make Your Treadmill Incline
The method for adjusting your treadmill’s incline depends entirely on the type of machine you have. Most modern treadmills use electronic controls, while some older or basic models use a manual system. Don’t worry, the process is usually straightforward once you identify your treadmill’s design.
For Electronic Treadmill Incline Controls
Most home and gym treadmills fall into this category. The incline is controlled by a motor, and you adjust it with buttons or a keypad on the console.
- Locate the Incline Controls: Find the buttons labeled “Incline,” “Elevation,” or with up/down arrow symbols. They are often near the speed controls.
- Start Your Workout: Begin walking or running at a slow, comfortable pace. It’s safer to adjust the incline while you’re already moving.
- Press the Buttons: Press the “Up” or “+” button to raise the incline. Each press typically changes the grade by 0.5% or 1.0%. Hold the button down for a rapid increase.
- Monitor the Display: Watch the console screen. It will show your current incline level, usually as a percentage (e.g., 2.0%, 5.0%, 10.0%).
- Lowering the Incline: To decrease, press the “Down” or “-” button. Always return the belt to 0% or 1% for a cool-down period at the end of your session.
For Manual Treadmill Incline Adjustment
Manual treadmills require physical effort to set the incline, often before you start your workout. They are less common but still in use.
- Find the Adjustment Mechanism: Look for a lever, knob, or pin near the front or rear of the treadmill deck.
- Ensure the Treadmill is Off: For safety, make sure the belt is completely stopped. You should not be on the treadmill while adjusting it.
- Lift or Adjust: If it’s a lever, you may need to lift the deck while engaging the lever into different notches. For a knob or pin, you usually pull it out, set the deck height, and release it to lock.
- Test Stability: Gently press down on the deck to ensure it’s securely locked in place before you start walking or running.
Calibrating Your Treadmill’s Incline
If your electronic incline feels inaccurate or makes unusual noises, it might need calibration. This ensures the 0% display matches a truly flat deck.
- Consult your owner’s manual first, as the process is unique to each brand (e.g., NordicTrack, Sole, ProForm).
- Generally, it involves entering a “service mode” by pressing a specific sequence of buttons.
- You’ll then lower the deck to its fully flat position and reset the incline sensor. If you’re uncomfortable doing this, contact the manufacturer’s support.
Common Incline Problems and Fixes
Sometimes, things don’t work as planned. Here are a few typical issues:
- Incline Won’t Engage: Check the safety key is fully inserted. Without it, most electronic functions are disabled.
- Incline Stops Mid-Workout: The motor may have overheated. Turn the treadmill off, let it cool for 30-60 minutes, and try again.
- Error Code on Display: Note the code (like E3 or E6) and refer to your manual. It often indicates a sensor or motor circuit problem.
- Grinding Noises: This could signal a need for lubrication on the incline screw or worn mechanical parts. Inspection by a technician is a good idea.
Programming Incline Intervals
To really get the most from your workout, use pre-set programs or manual interval training. This keeps your body guessing and boosts endurance.
Many treadmills have built-in hill or interval programs. Select one from the console menu, and the machine will automatically change the incline and speed for you throughout the workout. It’s a fantastic way to stay engaged.
For manual intervals, try this simple 30-minute session:
- 5 min warm-up at 0% incline.
- 3 min at a 4% incline.
- 2 min recovery at 1% incline.
- Repeat steps 2 and 3 four more times.
- 5 min cool-down at 0% incline.
Safety Tips for Using Incline
Working out on an incline is more strenuous. Following these tips will help you avoid injury and get better results.
- Always start with a 5-minute flat warm-up to prepare your muscles.
- Hold onto the handrails only for balance, not to support your full weight. Leaning on them reduces the workout’s effectiveness.
- Increase your incline gradually. Jumping from 0% to 10% is a recipe for strain.
- Shorten your stride and focus on leaning slightly from the ankles, not the waist, as the incline gets steeper.
- Stay hydrated. Incline work makes you sweat more than flat walking.
Maximizing Your Workout with Incline
Simply adding incline isn’t the only strategy. How you use it can target different fitness goals.
For Weight Loss
Incline walking is a superb fat-burning tool. You don’t even need to run. A brisk walk at a 5-10% incline can burn as many calories as running on a flat surface, with less impact on your joints. Consistency is key here.
For Building Strength
High inclines (10-15%) target your glutes, hamstrings, and calves. Think of it as hiking. Use slower speeds and focus on pushing through your heels to really feel the burn in your posterior chain.
For Improving Running Performance
Runners can use incline to build power and stamina. Short, steep repeats (e.g., 1 minute at 8% incline) build muscular strength, while longer, moderate grades (2-4% for 5 minutes) simulate the effort of outdoor hills and improve cardiovascular fitness.
Maintaining Your Treadmill’s Incline System
Regular maintenance prevents most incline issues and extends the life of your machine. A little care goes a long way.
- Keep the area around the treadmill base clean and free of dust bunnies, which can get sucked into the motor.
- Listen for new sounds. A occasional drop of silicone lubricant on the incline screw (if accessible) can prevent squeaks.
- Check the owners manual for recommended maintenance schedules. Some brands suggest re-calibrating the incline every 6 months.
- If you have a manual treadmill, occasionally check that the adjustment knobs or pins are tight and not stripped.
Frequently Asked Questions
How do I increase the incline on my treadmill?
For electronic models, use the up arrow or “+” button on the console while walking. For manual models, find the adjustment lever or knob, secure the treadmill, and physically lift the deck to a new setting.
What is a good incline to start with on a treadmill?
If you’re new to incline, start with a 2-3% grade. It provides a noticeable challenge without being to overwhelming. You can add 0.5-1% each week as you get stronger.
Can I manually raise my treadmill?
Only if it’s designed for manual adjustment. Forcing an electronic treadmill’s deck upward can seriously damage the motor and void your warranty. Never place blocks or objects under an electronic treadmill to prop it up.
Why won’t my treadmill incline go down?
First, try turning the machine off and on again to reset the computer. If it’s stuck, the incline motor or sensor could be faulty. Check for any obvious obstructions under the deck, and if non are found, a service call is likely needed.
Is walking on an incline better than running?
It depends on your goals. Incline walking is lower impact and excellent for building leg strength and burning calories sustainably. Running is better for pure cardiovascular intensity and speed training. Both have there place in a balanced routine.
How do you simulate hills on a treadmill?
You simulate hills by using the incline feature. Create a varied workout by alternating between periods of higher incline (the “hill”) and lower or flat incline (the “downhill” or recovery). Using pre-set hill programs is an easy way to do this.
Mastering your treadmill’s incline function opens up a whole new world of fitness possibilities. Start slow, pay attention to your body’s signals, and use the tips above to keep your machine in good working order. With consistent use, you’ll find those hills become much easier to conquer.